The security reality in Israel in recent days is particularly tense. The war against Iran is no longer a distant headline, and when the siren sounds or reports are received about missiles and UAVs on the way, the body reacts immediately. The heart rate rises, breathing becomes shallow, the muscles tense and thoughts race ahead. This is not weakness, but our natural survival system operating exactly as it was designed to operate in a situation of danger.
However, sometimes this response intensifies and turns into an anxiety attack. For those who experience it, the feeling can be powerful and frightening. The heart pounds strongly, there is a feeling of choking, dizziness, trembling, sweating and sometimes also tingling at the tips of the fingers. Many are convinced that it is a heart attack. In practice, in most cases it is a surge of adrenaline and increased activation of the system known as fight or flight. In fact, the brain identifies a threat of danger and sends the body an order to prepare for action. The understanding that this is an anxiety response and not a medical event can already reduce part of the intensity of the anxiety.
What happens in the body during an anxiety attack?
When the survival system is activated, blood is directed to the muscles, the heart rate accelerates and breathing becomes rapid. These changes help us act quickly, but in a reality in which we are in a safe room or at home, there is no real physical action through which the energy can be discharged. The result is a feeling of physical overload such as chest pressure, dizziness, internal heat and sometimes also itching or redness of the skin as a result of sweating. Stress hormones also affect the blood vessels and the immune system, and therefore the feeling is that the symptoms are real. The good news is that when the nervous system calms down, the body also rebalances.
The most challenging part of an anxiety attack is not the physical symptoms, but the thoughts that accompany them. The moment the heart beats fast, the brain looks for an explanation. Instead of telling itself that this is a stress response, it tends to jump to the most extreme conclusion, for example that the safe room will not protect me or that the missile will hit exactly my house.
Thus a double trap is created. That is, a physical sensation that triggers a threatening thought, and the threatening thought increases the physical sensation. The faster the heart beats, the more extreme and frightening the thought becomes. And the more extreme the thought, the more the body increases its alertness. This is a cycle that in fact feeds itself.
In addition, during anxiety a general narrowing occurs, so that the brain focuses only on the danger and ignores information that could calm it. For example, during danger one does not remember that there are protective measures such as safe rooms and shelters, that there are advanced interception systems or that there are clear Home Front Command guidelines intended to reduce risk. Anxiety presents a cognitive bias of one scenario, the most difficult one, and relates to it as something that is certain to happen.
The way to break this cognitive trap is not to deny reality, but to broaden it. It is true, there is a real threat and there are missiles coming from Iran. But there is also protection on several levels. Although there is uncertainty, there is also a low probability of being harmed when acting according to the Home Front Command guidelines. The shift from thinking of a certain disaster to thinking of a complex situation with managed risk can significantly reduce the intensity of anxiety.
How do you cope in real time?
In moments of overwhelm, it is important to act on two levels: Body and thought. Breathing is a central tool for this. Slow down the breathing and deepen it by inhaling slowly through the nose, holding the air for a few seconds, and exhaling slowly through the mouth. Through calm breathing of this kind, the nervous system receives a biological message that the danger is not immediate, and within a short time it is possible to feel a decrease in the intensity of the overwhelm and pressure.
Physical movement also helps calm down, for example shaking the hands and legs, stretching or contracting and relaxing the muscles, which allow part of the accumulated energy to be released. The body received an order to prepare for action, and therefore it needs release.
The need to stay updated these days is completely understandable. Everyone wants to know what is happening. However, prolonged exposure over days to dramatic broadcasts and social media keeps the stress system active for a long time. If you identify that the body is reacting intensely, it is advisable to limit the duration of exposure and try to take deliberate breaks. A conversation with a close person, even about simple everyday topics, can create a feeling of stability and security, and remind us that around us there is connection with people and mutual support.
The fear during this period is a human response. It does not indicate any weakness, but rather a healthy and alert emotional system. It should be remembered that alongside the complex security reality these days, there is also the ability to calm down and regain control. When we understand that our brain tends under pressure to jump straight to the most frightening conclusions and treat them as facts, it becomes easier to pause for a moment and tell ourselves that this is a thought, and not necessarily reality. The moment we identify the cognitive exaggeration and balance the body, the nervous system begins to calm down. In this process a feeling of greater security and emotional stability can be created, even when outside there is still uncertainty.
Itamar Pascal is a specialist clinical psychologist, specializing in CBT treatment for anxiety.